- Welcome to YNDI Yoga, I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(birds chirping) (wind whooshing) Come to a comfortable seat.

So you can sit crosslegged, or you can kneel.

Feel free to sit on a block here as well.

If you're kneeling, you can put the block in between your feet.

Close your eyes, and bring your awareness to your body and this space.

Give yourself a little forward tilt of your pelvis to access the curve in your lower back, and reach the crown of your head up towards the sky.

You might need to bring your head slightly back, so your ears are right above your shoulders.

Settle in to your breath, in and out through the nose.

Keep lengthening up through your spine.

Relax your shoulders, relax your jaw.

(soft music) And feel your breath create space.

(soft music) Softly open your eyes.

We're gonna make our way into child's pose.

Take the block out from underneath you.

Separate your knees.

Bring your big toes together, and soften your hips down and back.

Nestle your torso right in between your thighs.

Relax and surrender down to the ground.

And now start constricting your throat, hearing the ocean waves sound of the breath.

Feel your breath soothe you.

Notice your ribcage expand and contract with each breath.

Release anything that's weighing you down.

Let it go with your exhale breath.

Tabletop.

Place your hands right under your shoulders, and your knees right under the hips, so the knees and the feet are six inches apart.

Point your index fingers forward, and spread your fingers.

Root down through your palms, and your finger pads.

Make sure your hands are symmetrical to one another.

Exhale, tuck your chin in, and round your back.

Inhale, arch your back.

Lift your gaze, point your tailbone up.

Exhale, and round, suck your belly in.

Press the ground away.

Inhale, arch your back.

Open up through your chest.

Exhale, round your back, and squeeze out every last drop of air.

Inhale, lift your gaze, arch your back.

Such a good warmup for your back, and connecting the breath with the body.

Round your back with your exhale, inhale and arch.

Keep moving with the flow, exhale, and round.

Suck your belly in.

Press the ground away.

Inhale, lift your gaze up.

Keep the shoulders down.

Exhale, pull your navel into your spine.

Suck your belly in tight.

Inhale, lift your gaze.

Exhale, gaze towards your naval.

We're gonna come to a flat back.

Tuck your lower ribs in, and suck your lower belly in tight.

Extend your right leg back and up.

Pull it in towards the midline of the body.

Square off your hips, so your right toes point down.

You can lift your left arm, pointing your left thumb up, or you can keep your hand on the ground.

Take an exhale elbow to knee.

Inhale, extend.

You can also just do this with your knee here as well, elbow to knee, or just your knee in.

Inhale, extend, exhale, elbow to knee.

Inhale, extend, and reach.

Exhale, bring it in.

Inhale, extend.

Keep your hips square, exhale.

Bring it in, inhale, reach and extend out.

Lower your hand and your knee back down.

Round of cat cow, exhale.

Tuck your chin in, round your back.

Inhale, arch your back.

Exhale, round the back.

Belly in.

Come back to the flat back, lower ribs in, gaze slightly in front of you.

Lift your left leg back and up.

Flex your foot, keep your hips square, engage your pelvic floor.

You can keep both hands down, or lift your right arm up, pointing your right thumb up towards the sky.

Exhale, elbow to knee.

Inhale, reach, extend.

Exhale, elbow to knee, or just your knee in.

Inhale, extend.

Exhale, elbow to knee.

Inhale, reach, pull it in towards your midline.

Exhale, elbow to knee.

Inhale, reach.

Exhale, bring it in tight.

Inhale, reach, engaging your core.

Lower your hand and your knee back down.

Exhale, round the back.

Inhale, lift your gaze up, and exhale, downward facing dog.

So you can walk your hands out a couple inches in front, or walk your feet back a couple inches.

Bend your knees Spread your fingers wide.

Have a wide base for your downward dog.

Keep pointing your index fingers forward, and set your shoulders up towards your hips.

Look up to your hands.

Make sure your hands are still symmetrical to one another.

Bend your knees, push your thighs back.

Take an inhale, and move forward to plank pose.

Lift up through your ribcage, engage your thighs.

Exhale back downward facing dog.

Relax your head down.

Inhale, come forward to plank, gaze slightly forward.

Exhale downward facing dog.

Inhale, come forward to plank.

Separate your shoulder blades.

Exhale, downward facing dog.

Soften your knees.

Inhale, wave up to your spine to plank, belly in.

Exhale, downward facing dog.

Inhale, lift your right leg up.

Stay with the flow.

Exhale, knee to nose, round your back.

Inhale, lift your right leg up.

One leg down dog.

Exhale, knee to nose.

Inhale, lift it up.

Exhale, bring it in, engage your core.

Inhale, lift, and lower your right foot down.

Inhale, lift your left leg up.

One leg downdog, exhale, knee to nose.

Tuck your chin in.

Inhale, lift your leg up, one leg downdog.

Exhale, knee into chest or nose.

Inhale, lift.

Exhale, bring it in.

Feel that weight shift forward.

Inhale, lift, lower your left foot down.

Bend your knees.

Walk your feet all the way to the top of the mat for rag doll, feet hip width apart.

Bend your knees, and hold onto each elbow.

Fold at your hip crease here, so your stomach can be on your thighs.

If you're nursing a back injury, have your hands on your thighs, and extend your spine forward, creating a 90 degree angle with your hips.

If you're in your rag doll, you can sway a little side to side.

Feel the weight shift a little forward here.

Just let your head relax down.

Bring your hands down, and walk your feet back together.

Palms together, thumbs to your heart, and round all the way up.

Focus forward, and inhale, reach your arms up.

Lift your gaze, root down through your feet.

Exhale, belly in, fold at your hips, forward fold.

Inhale, lift your gaze.

Step your right foot back for a lunge.

So your left knee is right over your left ankle.

Open up through your chest, and straighten your back leg.

Feel the energy in your right leg here.

Step your left foot back to plank pose, gaze forward, lift up through your ribcage, and you can lower your knees to modify.

Come down halfway, hug your elbows into your side.

Push back to plank.

Come all the way down to your belly.

Uncurl your toes, spread your fingers.

Peel your chest up for cobra pose.

So the hips are heavy, bend your elbows, shoulders down and back.

And exhale, take it back to a child's pose.

Open your knees, soften your hips back.

Connect your third eye.

Eye of intuition down to the Earth.

Slowly make your way back to downward dog, and bend your knees.

Inhale, come forward to plank pose.

Gaze forward.

Exhale, downward dog.

Keep your belly in tight.

Inhale, lift your right leg up.

One leg down dog, exhale, knee to nose, or just knee to chest.

Inhale, extend your leg back up, and lower your right foot down.

Lower your knees down to a tabletop.

Walk your right foot up in between your hands.

Curl your back toes under, lift your left knee for lunge.

Gaze forward, square off your hips.

Step your left foot up to the right to a forward fold.

Bend your knees, palms together, thumbs to your heart, and round up.

Inhale, reach your arms up, lift your gaze.

Lift your heart up to the sky.

Exhale, fold at your hips, forward bend.

Relax your head down.

Inhale, lift your gaze.

Step your left foot back for a lunge.

Draw your right hip crease slightly back to square off your hips.

Pull your heart forward.

Distribute the weight evenly between your hands.

Step your right foot back to plank.

Engage your core, belly in, lower your knees.

Come down halfway, back up to plank, and slowly come all the way down to your belly.

Uncurl your toes, lift your chest, cobra pose.

So this is the modification for up dog.

And slowly take it back to child's pose, soften your hips back.

Take a couple conscious breaths here.

(bouncy music) Slowly rise up, downward facing dog.

Again, you can bend your knees in down dog.

Inhale, come forward to plank pose, belly in tight.

Exhale, back downward dog.

Inhale, lift your left leg up, one leg down dog.

Exhale, draw your knee in, shift your weight forward.

Inhale, lift your left leg up, lower your left foot down.

Lower your knees down to a tabletop, and step your left foot out for a lunge.

This is a great modification to step forward to a lunge if you have a back injury.

And step your right foot up to the left to a forward fold.

Palms together, thumbs to your heart, and round up.

Inhale, reach your arms up high.

Exhale, hinge from your hips, forward bend.

Continuing the rhythmic flow, right foot back for a lunge.

Left knee right over your left ankle.

Step your left foot back to plank pose, engage your thighs, your glutes.

Come down halfway, elbows in.

Push back to plank, and slowly come all the way to your belly.

Uncurl your toes.

Lift your chest, cobra.

Exhale back to child's pose.

So in those yoga pushups, you can have your knees down or lifted.

Downward facing dog, lift your hips up high.

Come forward to plank pose.

Lift up to your ribcage.

Exhale back, downward facing dog.

Inhale, lift your right leg up.

Exhale, knee to nose, belly in.

Inhale, lift your right leg up, and lower your right foot back down.

Lower your knees down to a tabletop, and walk your right foot up.

Lunge, lift your back knee, gaze forward.

Step your left foot up to the right to a forward fold.

Uttanasana, palms together, thumbs to the heart, round up.

Inhale, reach your arms up high.

Exhale, hinge from your hips, keep your belly in.

Forward bend.

Left foot back, lunge, gaze forward.

Right foot back to plank.

Engage your muscles.

Come down halfway, back to plank.

Come all the way down to your belly.

Inhale, lift your chest, cobra.

Open up through your chest.

Exhale back, child's pose.

(soft music) Make your way back.

Downward dog, bend into your knees.

Inhale, plank pose.

Exhale, downward facing dog.

Inhale, lift your left leg up one leg down dog.

Exhale, knee to nose.

Inhale, lift your left leg up.

Exhale, lower your foot down.

Come down to a tabletop, lower your knees, and walk your left foot up, lunge, lift your back knee.

Step your right foot up to the left to a forward fold.

Palms together, thumbs to your heart, and round up.

Inhale, reach your arms up high.

Lift your gaze.

Exhale, forward bend.

Inhale, right foot back, lunge.

Building on the flow.

Step your left foot back to plank pose.

Engage your thighs, your glutes.

Come down halfway, elbows in, push back to plank.

Come all the way down to your belly.

Inhale, open up through your chest.

Exhale, take it right back to downward dog.

You can always do child's pose instead as well.

Hips up high.

Push your hips back.

Inhale, come forward to plank pose.

Exhale, downward facing dog.

Inhale, lift your right leg up high.

Exhale, knee to nose, belly in.

Inhale, lift your right leg up.

Exhale, step forward, lunge, or lower your knees, and walk your foot up.

Gaze forward.

Step your left foot up to the right to a forward bend.

Palms together.

Thumbs to your heart.

Round up, inhale, reach your arms up, lift your gaze.

Exhale, swan dive, fold forward.

(bouncy music) Inhale, left foot back, lunge.

Right foot back to plank pose.

Belly in tight.

Come down halfway.

Push back to plank.

Slowly come down to your belly.

Uncurl your toes, cobra, shoulders down.

Exhale, back down dog, or child's pose.

Pull your navel into your spine.

Keep rooting down between your index finger and your thumb.

Set your shoulders up.

Inhale, plank pose.

Exhale, downward dog.

Soften your knees.

Inhale, lift your left leg up.

Exhale, knee to nose.

Inhale, lift your left leg up high.

Exhale, step forward, lunge.

So using your core to step forward, focus forward.

Step your right foot forward to a forward bend.

Palms together, thumbs to your heart, and round up.

Inhale, reach your arms up.

Exhale, hinge from your hips, and fold.

Inhale, right leg back, lunge.

Get in a zone with your breath, left foot back to plank.

Come down halfway back to plank, all the way down to your belly, cobra.

Exhale, back downward dog.

Relax your head down.

No tension in your neck.

Inhale, plank pose, gaze slightly forward.

Exhale, downward dog.

Inhale, lift your right leg up.

Exhale, knee to nose.

Inhale, lift your leg.

Exhale, step forward, lunge.

So your right knee's at a right angle.

Step your left foot up to the right, soften your knees, palms together.

Thumbs to your heart, round up.

Inhale, reach up high.

Exhale, hinge from your hips, and fold.

Inhale, left foot back, lunge, belly in.

Right foot back to plank.

Keep your belly in tight.

Come down halfway, back to plank.

Come all the way down to your belly.

Inhale, peel your heart up, chest up.

Exhale back, downward dog.

Adho Mukha Svanasana.

Set your shoulders up towards your hips.

Push your thighs back.

Inhale, plank pose.

Separate your shoulder blades.

Exhale, downward dog.

Inhale, lift your left leg up.

Exhale, knee to nose.

Inhale, lift your left leg up.

Exhale, step forward, lunge.

Focus forward.

Straighten your back leg, and step your right foot up to the left.

Feet together, palms together.

Thumbs to your heart, round up.

Inhale, reach your arms up.

Interlace the fingers, release your index.

We're gonna get ready for a back bend.

Engage your thighs, your glutes.

You can relax your head back, and reach up, and slowly go back.

Keep your legs straight, and lift up out of your lower back.

Feel the weight in the heels.

Bring your arms back.

Squeeze your palms.

Come all the way up through center.

Hinge from your hips.

You can bring your hands to your thighs, and fold forward.

Separate your feet, hip width apart, and stand on your palms.

So slide your hands underneath, toes line up with the wrist crease.

Relax your head down, and breathe into your back.

You can bend your knees, stomach on thighs.

Feel a nice massage here for the heel of the palms.

Let your head relax down, and relax your shoulders.

Keep the weight a little forward.

Release your hands.

Bring your feet together.

Inhale, flat back.

Exhale, fold.

Palms together, thumbs to the heart, and slowly round, and come up.

Tree pose, weight into your left leg.

You can bring your right foot to your inner ankle, your calf, or your inner left thigh.

Palms together, thumbs to your heart center.

Distribute the weight evenly on the sole of your left foot, and actively press down to lift up out of your left hip.

You can keep your palms together, or reach your arms up overhead.

Tuck your lower ribs in.

(bouncy music) Slowly bring your palms back together.

Thumbs to the heart.

Right knee forward, right foot down.

Weight into your right leg, left heel to left ankle.

You can bring your foot to your inner right calf, or your inner right thigh.

So it's either above or below the knee.

Palms together, thumbs to the heart.

Keep lengthening up through your spine.

Feel like you're getting taller in your tree.

You can extend your branches, reaching your arms up.

Feel your breath.

Bring your palms together, thumbs to your heart.

Left knee forward, left foot down.

Inhale, sweep your arms up overhead.

Exhale, hinge from your hips.

Come forward to a forward bend.

Inhale, lift your gaze.

Walk back to plank pose.

All the way down to your belly, uncurl your toes.

Look to the right.

So your left ear can come down, and bring your arms into your side, palms up.

Relax your shoulders, relax your neck.

Try to keep your focus on one point, two eyes on one point.

And turn your head, and look to the left, right ear down.

(bouncy music) We're going to prepare now for back strengthening postures.

Beginning with full locust, arms out to the side, palms down, zip your legs together, engage your thighs.

Point your toes, and lift up.

Chest up, legs up, arms up.

Balance on your hips.

Keep your legs together strong.

Keep lifting up a little bit higher.

You can lift your gaze.

(bouncy music) Then slowly lower down.

Look to the right, left ear down, arms into the side.

Let your heels fan apart.

Releasing the back.

(bouncy music) Second set.

You can interlace the fingers behind you.

Zip your legs together, and slowly lift up.

You can have a tight grip or a loose grip.

Pull your knuckles back behind you, and gaze forward, or even on the ground in front of you.

Keep your legs straight, knees together, feet together.

Lift your chest up a little bit higher.

Squeeze your shoulder blades in on your back, and slowly lower down.

Look to the left, right ear down, arms into the side.

Feel your back rise and fall with each breath.

(bouncy music) O pose, bend your legs, hold the outsides of your feet right below your toes, just below the toes here.

If you can't hold both of your feet, you can start by just holding your right foot, and have your left hand right under your left shoulder, and gently press up.

If you're holding both of the feet, bring your knees in closer together.

Relax your hips, your pelvis, and slowly kick back, and come up.

Roll the weight forward, and balance on the soft part of your belly.

Feel the kick driving you.

Keep your knees hip width apart, kicking up, point your toes, relax into it.

Kick up a little bit higher, and slowly exit, slowly come down.

Look to your right, left ear down.

Relax your arms, relax your legs.

Relax your back.

Breathe into your back.

(bouncy music) Second set, you can bend your legs.

Hold the outsides of your feet.

Or if you're doing the modification, hold the outside of your left foot here.

Right hand on the ground below your right shoulder.

Kick back, compress up.

If you're holding both of the feet, hold right below the toes, and have a loose grip, so the wrists are straight.

Kick back, and lift up.

Knees hip width apart, so you're stretching your hip flexors here.

Balance on the soft part of your belly.

Try to expand a little bit more, and slowly come down.

Look to your left, right ear down, arms into the side.

Stay with the flow of your breath.

Feel your breath moving up and down the spine.

Bring your hands under your shoulders.

Carefully press back to a child's pose.

You can open your knees.

Bring your forehead down towards the ground.

It's okay too if it doesn't touch, and just relax, and breathe, breathe into your back.

Slowly come up, turn around, and lie on your back.

Bend your legs, feet on the ground.

Scoot your hips to the right, and bring your knees in and over to the left for a twist.

Extend your right arm out, and gaze over your right shoulder.

You can have your left hand outside your right knee, right thigh, and gently press down.

Relax your right shoulder down.

Come back through center, feet on the ground.

Scoot your hips to the left.

Bring your knees in and over to the right.

Extend your left arm out, and gaze over your left shoulder.

Your left palm can be facing down to anchor your left shoulder down more.

Release, and let go.

(soft music) Come back to center, and extend your legs out.

Separate your legs and your arms as much as you like.

Palms face up, and close your eyes.

Be ready to face your world now with more resilience, clarity, and peace.

(soft music) Soften the space between your eyebrows.

Soften the corners of your eyes.

Soften the corners of your lips.

Relax your jaw, relax your entire body.

Feel supported by stillness.

As you're in a safe and held space.

(soft music) You can keep your eyes closed, just bring your knees in, and go to either side to a fetal position, and rest here for a moment.

Take this peaceful place that you've created with your practice with you off your mat.

Take this resilience with you.

Come all the way up to a seat, sit comfortably.

Through the length up through your spine.

Close your eyes, palms together, thumbs to your heart.

Bring your thumbs up to your forehead right above your eyebrows to intuit the truth.

Bring your thumbs to your lips to speak the truth.

Bring your thumbs to your heart to feel the truth, and feel peace.

(soft music) (drifty music) (upbeat music)